What should I put in a screen free boredom jar?
Every parent, caregiver, and educator knows the moment: a child flops onto the couch, sighs dramatically, and says, “I’m bored.” Sometimes it comes five minutes after you turned off a screen. Sometimes it shows up during a long afternoon, a rainy weekend, or the stretch before dinner when everyone’s patience is thin. A screen free boredom jar can feel like a small but powerful anchor in those moments—something concrete that says, “We’ve got options, and you’re not alone in figuring this out.”
This article is here to help you build a boredom jar that actually works. Not one filled with Pinterest-perfect ideas that never get used, but a thoughtful, flexible tool grounded in behavior science, emotional safety, and real family life. We’ll walk through what a boredom jar is, why it matters, and exactly what to put inside—whether you’re supporting a toddler, a teen, or a mixed-age group.
A clear definition—and why it matters more than it seems
A screen free boredom jar is a simple container filled with prompts or ideas for activities that don’t involve screens. On the surface, it’s a list of things to do. Underneath, it’s a way to support self-regulation, creativity, and body awareness (sometimes called body literacy—the ability to notice and respond to physical and emotional signals).
Boredom itself isn’t a problem to fix. Research in developmental psychology suggests that boredom can support creativity, problem-solving, and intrinsic motivation when children are given safe, supportive ways to move through it. What often derails this process is the instant relief that screens provide. Screens aren’t “bad,” but when they become the default response to discomfort, kids miss chances to practice choosing, initiating, and sustaining activities on their own.
A boredom jar matters because it gently bridges that gap. It doesn’t shame children for feeling bored. It doesn’t force productivity. Instead, it offers structured choice at the exact moment when the brain says, “I don’t know what to do next.” That combination—choice plus structure—is especially helpful for toddlers, neurodivergent kids, and teens whose executive function skills are still developing.
How a boredom jar supports emotional safety and behavior
From a behavior science perspective, boredom jars work best when they reduce friction rather than add pressure. When a child hears, “Go find something to do,” their nervous system may interpret it as rejection or overwhelm. A jar reframes the message: “There are ideas here, and you’re capable of choosing one.”
Emotionally, this supports safety. The child isn’t being dismissed; they’re being guided. Over time, this builds confidence and autonomy. You may notice fewer power struggles around screens, not because screens are banned, but because alternatives feel accessible and predictable.
For teens, the emotional safety piece is just as important. A boredom jar for older kids can normalize restlessness and low-energy days without moralizing them. It communicates that boredom is part of being human, not a personal failure.
Designing your jar with intention (before you add ideas)
Before brainstorming activities, it helps to set a few gentle parameters. This step is often skipped, but it makes the difference between a jar that gathers dust and one that becomes a family staple.
Choose the right container and format
The container doesn’t need to be fancy. A mason jar, a small box, or even a digital list printed and folded all work. What matters is accessibility. For toddlers, visual cues (pictures or simple drawings) are often more effective than words. For teens, a notes app or index cards might feel more respectful of their autonomy.
Decide when the jar is used
Be explicit: Is this jar for after school? Weekends? Screen-free times? Saying, “When screens are off, you can choose from the jar,” sets a clear expectation and reduces negotiation. A simple micro-script sounds like: “Screens are done for now. You can pick an idea from the jar or come up with your own.”
Involve kids in the process
Behavior science consistently shows that buy-in increases follow-through. Invite children to help generate ideas when everyone is calm and regulated. Even toddlers can point to pictures or choose between two options. Teens may roll their eyes, but many will still appreciate having a voice.
What to put in a screen free boredom jar: core categories that work
The most effective boredom jars balance variety with predictability. Grouping ideas into categories helps ensure you’re supporting different needs: movement, creativity, connection, and rest.
Body-based and movement ideas
Movement supports regulation, especially after long periods of sitting or focusing. These ideas help kids reconnect with their bodies without turning it into “exercise” in a punitive sense.
- Do 10 animal walks (bear, crab, frog)
- Stretch while listening to one song
- Go outside and notice five things you can hear
- Build a simple obstacle course
- Take a slow walk and collect three interesting objects
Takeaway: Movement ideas work best when they’re short, optional, and framed as curiosity, not fitness.
Creative and imaginative prompts
Creativity doesn’t require elaborate supplies. These prompts invite open-ended thinking and self-expression, which research links to improved mood and resilience.
- Draw how your day feels using only shapes
- Invent a new animal and name it
- Write a list of things you’re grateful for today
- Make something using only recycled materials
- Tell a story where you’re the main character
Takeaway: Open-ended prompts age well—they can be interpreted differently by toddlers, teens, and adults.
Connection and relationship builders
Boredom often masks a need for connection. Including relational ideas sends the message that wanting closeness is valid.
- Ask a grown-up to read with you
- Teach someone else a game you like
- Write a note to someone you care about
- Play a card or board game together
- Share one “high” and one “low” from today
Takeaway: Connection ideas reduce attention-seeking behaviors by meeting the underlying need directly.
Quiet, regulating activities
Not all boredom needs stimulation. Some kids are actually tired, overwhelmed, or dysregulated. These prompts support nervous system settling.
- Listen to calming music and lie down
- Do five slow belly breaths
- Look at a book or magazine
- Color or doodle quietly
- Spend five minutes in a cozy spot
Takeaway: Rest is productive. Naming it as an option builds body literacy and self-trust.
Age-specific ideas that respect development
Toddlers and preschoolers
Young children need simplicity and sensory engagement. Keep prompts concrete and visual.
- Stack blocks by color
- Sing your favorite song
- Help wipe the table
- Play with water in the sink (with supervision)
Micro-script: “Your body is telling you it needs something. Let’s pick one idea together.”
School-age kids
This group benefits from choice and mild challenge.
- Build something that can hold a toy
- Practice a skill for 10 minutes
- Write a letter to your future self
Micro-script: “You can choose one from the jar or invent your own screen-free idea.”
Teens
Teens need autonomy and respect. Avoid anything that feels childish or forced.
- Take photos of interesting shadows
- Journal one page, no editing
- Learn a random fact and share it later
- Reorganize a small space
Micro-script: “Screens are off for now. The jar is there if it helps—totally your call.”
Where boredom jars go sideways (and how to course-correct)
Even well-intentioned boredom jars can create friction. Here are common sticking points and what to do instead.
Turning the jar into a demand
If a child hears, “Pick something or else,” the jar becomes another power struggle. Keep it invitational. You can say, “It looks like you’re stuck. The jar has ideas if you want them.”
Overloading with activities
Too many options can overwhelm the brain, especially for kids with anxiety or ADHD. Start with 10–15 ideas and rotate them seasonally.
Using it only when adults are frustrated
If the jar appears only when patience is gone, kids may associate it with tension. Introduce and practice using it during calm moments.
Deepening the practice: mindset, habits, and long-term impact
Over time, a boredom jar can become more than a tool—it can support lifelong skills. The key is mindset. Instead of seeing boredom as something to eliminate, treat it as information.
You might notice patterns: your child always chooses movement after school, or quiet time before bed. Naming this builds body literacy. A simple reflection sounds like, “I notice you often pick something active when you’re bored after sitting all day.”
For teens, you can connect boredom to values and identity. Ask reflective questions later, not in the moment: “What kinds of things help you feel more like yourself when you’re bored?” This supports intrinsic motivation and long-term habit formation.
As kids internalize these options, the jar becomes less necessary—and that’s a success, not a failure.
Quick answers to common parent questions
Is a boredom jar appropriate for neurodivergent kids?
Yes, with customization. Visual supports, fewer choices, and sensory-friendly options can make it more effective. Occupational therapists often recommend similar tools.
Should screens ever be in the jar?
If your goal is screen free time, it’s best to keep screens out of the jar. This maintains clarity and reduces negotiation.
How often should I update the ideas?
Every few months or when interest wanes. Seasonal refreshes keep it relevant without constant effort.
Further Reading and trusted resources
- American Academy of Pediatrics – Media and Children
- Child Mind Institute – Boredom and Mental Health
- CDC – Child Development and Play
- Mayo Clinic – Stress Management for Children
Educational note: This article is for educational purposes only and does not replace professional medical or mental health advice.
At its heart, a screen free boredom jar is an act of trust. It says to your child, “I believe you can listen to yourself and find your way.” Some days it will work beautifully. Other days it will be ignored. Both are part of the process. What lasts is the message underneath: boredom is safe, support is available, and you are capable of choosing what comes next.
